In this episode, we are joined by special guest Esther Avant who is passionate about supporting people achieve their greatest health and wellbeing, without having to sacrifice their quality of life. Esther shares some of the biggest challenges she sees women confront when it comes to weight loss and nutrition and shares realistic strategies that you can implement right now to empower yourself to feel confident around your food and exercise choices. When it comes to living your best life it shouldn’t feel overwhelming, stressful, and unrealistic – Esther shares how a holistic approach can set you up for long-term success. And if you are ready to live your healthiest, happiest, and most confident life – but would like some support getting there be sure to check out EA Coaching’s packages at Esther’s website link below. 

About the Guest: 

Esther Avant is a Certified Sports Nutritionist (CISSN), Nutrition Coach (PN 1&2) and Personal Trainer (ACE), and owner of EA Coaching. She has a degree in Exercise Science, 15 years of hands-on experience in the fitness/wellness industry, and specializes in helping women lose weight for the last time without sacrificing their quality of life or health.

Links:

Website: www.estheravant.com

Instagram: www.instagram.com/esther.avant

Facebook: www.facebook.com/groups/livedietfree

About the Host:

I am a financial professional, who specializes in helping people to achieve their financial goals.  My absolute passion is creating new possibilities in people’s lives by showing them the ropes when it comes to money. I’m here to spark healthy and positive conversations around wealth and investment and create a world where nobody is limited by their financial situation. I believe this begins with education and shifting our relationships with money. I love getting to witness people achieving their most ambitious goals and creating new possibilities for themselves and their families! 

I love your questions! Reach out to me anytime at:  

Email: kalee.boisvert@raymondjames.ca

Instagram: https://www.instagram.com/kaleeboisvert/

Twitter: https://twitter.com/wealthandwelln2

https://www.facebook.com/kaleeboisvertwealthandwellness/

Thanks for listening! 

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Do you have some feedback or questions about this episode? Leave a comment in the section below! 

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Welcome to the wealth and wellness podcast with

me Kaylie Bob air. I specialize in helping people to achieve

their financial goals. I have a love for all things numbers, and

I'm passionate about financial literacy. My goal is to spark

healthy and positive conversations around wealth and

investment, and create a world where nobody is limited by their

financial situation. But wealth is just one piece of the

equation of living our best lives. So join me as we explore

both wealth and wellness topics. From your net worth to your self

worth. Get ready to take confident action. Hello, this is

Kaylee. And thank you so much for listening in to this episode

of the wealth and wellness Podcast. I'm really excited for

today's episode, I haven't had an episode like this yet, which

is shocking to me. It's very important. So I'm glad we're

doing it now. And I think the timing is very good with the

holidays coming up, the new year coming up. And a lot of people

have fitness goals, nutrition goals, health goals. So that's

all about what we're talking about today. And we're joined by

special guest for this. So today we're joined by Esther advant

did I see your last name right? Event event.

And so when I started dating the family to

Okay, event,

Esther is a certified sports nutritionist, a

nutrition coach and personal trainer, and owner of EA

coaching. She has a degree in Exercise Science 15 years of

hands on experience in the fitness and wellness industry.

And she specializes in helping women lose weight for the last

time without sacrificing their quality of life or health. I

love that I love that focus too on working with women. That's

definitely what I do in my goal as well when it comes to the

wealth side of things. So that's very important for me. So just

to get started, Esther, can you share a little bit about

yourself? And maybe what brought you to do the work you're doing?

Yeah, great question. So I kind of fell into this

field gradually, when I was in high school and trying to you

know, pick a future, I had really gotten into exercising.

And I was like, Well, if I can get paid to do that all day,

let's do that. So that's kind of what led to my degree, I started

personal training in college. And then it was like, kind of

each step of my career made me realize how little I knew, and

how much more I needed to learn to really help my clients to the

best of my ability. So you know, I started off, I had this

exercise background, and I realized just how important

nutrition piece was. And then once I had a good handle on both

of those, I realized how important psychology and

behavior change was to actually be able to take that information

and help someone change their lives with it. So that's kind of

what I consider the trifecta is the exercise the nutrition, the,

you know, sort of mindset work. And that's, that's what led me

to, I guess, ultimately, this, this business that I own, when I

met my husband was when I first started started entertaining the

idea of owning my own business. He's in the military. And I'd

been previously working for other people in gyms and various

locations. And I was like, every time we move for his job, I

don't want to be starting over. So why don't I just do it on my

own, and that over time has evolved into what VA coaching is

now with an entire team of coaches working with our clients

and a variety of coaching options, which just blows my

mind how, how much it's grown in the last few years.

I love that. Yeah. Being that yeah, we're

virtual, you can do it from anywhere that's fabulous. And to

be able to kind of assist people from anywhere is wonderful. I

love that too, about that holistic approach, like bringing

together the different pieces because we often kind of take it

as a, you know, one thing, it's like, Okay, I'm going to commit

to exercising, okay, I'm going to commit to changing, you know,

my nutrition or my diet or, and so bringing that all together

and even the mindset piece, like you said, it's so important, I

think. So it is that holistic view of things. It's not just

kind of focusing Ultra focusing on one thing it sounds like

which I think is great important. That's probably part

of that, that maintenance piece that's really important and in

the messaging of what you do have that ongoing and keeping

that quality of life. So, again, I love this for the New Year

topic. It's often the time So like over the holidays, maybe

people kind of feel like they get off track and sort of

indulge in all sorts of things. And then come January, it's like

this reset point. And oftentimes it's people are ready to go.

It's, you know, fitness goals and what they want to accomplish

with weight goals or things like that. Can you tell us maybe some

of the biggest struggles you see, especially in regards to

that, like that consistency, that maintenance? Because we're

kind of coming up to that period where it does really, I think,

resonate with people. And it's a big part of like, yeah, people's

New Year's resolutions and goals and things like that.

Yeah, there were a few things that came up actually did

an event in November for my community about the biggest

challenges of the holiday season. And asked my audience

prior to that, you know, what, what do you struggle with, and

there were a couple of kind of overarching themes that came up.

One was learning how to strike a balance where a lot of women and

aware kind of Yo yo, dieting and weight comes from, is feeling

like the two options are either you say no to everything that

you enjoy, and that tastes good. And you know, right now, that

would mean no cookies, no alcohol, no phone, cocktails,

none of that stuff, or you eat and drink all of it. Until you

know until you get so disgusted by yourself, and then you swear

off it. And that most of us kind of have that pendulum swinging

back and forth. So one of the biggest struggles that came up

is finding balance between those two things where you are able to

indulge in the things that you really enjoy, without going so

far overboard, that you're making yourself miserable. So

that was one of the biggest things another was communication

and being able to convey boundaries to people around you

just kind of being out of routine in general. And not

necessarily feeling comfortable saying to your house guests,

make yourself breakfast, I'm going to do my workout. Or when

you're staying with a family member, or Oh, don't you know,

I'm going to I'm just gonna excuse myself for a little bit,

I'm gonna go for a walk or whatever it is just kind of

letting going with the flow a little bit too much, and not

kind of putting your foot down saying, hey, you know what, this

is what I need to feel my best. So I'm going to speak my piece

and just kind of tell the people around me, this is this is what

I'm gonna do, or this is what I need help with, even though

those same people are the ones who love you more than anything,

and, of course, want you to be happy and do what you need to do

to be healthy, and, and all of that. So that was another one.

And then just kind of general consistency is tough being

thrown out of routine, whether it's because you're traveling or

on vacation, or you have people staying with you just the kids

are home, it's hard to keep doing the things when they're

disrupted in some way. So figuring out how can I create

some routine and some normalcy even in the midst of kind of

what feels like chaos? So can you anchor yourself to a couple

of familiar things each day? Can you eat a normal breakfast? Or

can you get up and go for a walk or do some form of light

movement, just to kind of set your intention for the day

started off on the right foot and kind of help you stay

focused on your goals throughout it, some of those simple things

can make a huge difference. And then I think the final thing is,

we kind of let the holiday season all just kind of get

jumbled together. And basically everything from like Halloween

through New Year's kind of gets thrown into the holidays, when

in reality, and we actually did a planning event about this in

my client community, actually sitting down with your calendar

and mapping out how many special or unusual days do I have in

this period of time. Because those as like isolated meals or

days are really pretty insignificant. It's the fact

that we let the day before Thanksgiving, through the end of

the week become one kind of big eating fest, or we let

everything from mid December through New Year's become eating

and drinking, eating and drinking centric, as opposed to

saying, okay, cool. I'm going to indulge on those actually

genuinely special meals. And there's the time I'm just going

to be normal would would make so many of us so much more

successful.

Yeah, I love that. Yeah, those are great

reminders. And yeah, I like the idea to have the boundary one.

And I just never even dawned on me. But you're right when you're

in kind of environments that you're not used to you just sort

of think that it's yeah, you kind of just mold into their

routines or do what you do or do less and just Yeah, saying hey,

you know, normally I go for a walk normally I do my exercise,

so I'm going to go do that. There's nothing wrong with that.

But it's it's almost just we're thrown off course a little bit

so I love exactly reminder of boundaries. That's a really good

one for people. Um, what about for those of us who feel like

the topics of weight loss, nutrition are overwhelming or

confusing. There's just, there's so much information out there.

And information is great. But I feel like sometimes it's

conflicting. And then you know, you get all sort of your head is

spiraling of okay, which is which and what should I follow?

And? And then yeah, you might just be like, Man, or I don't

even know. So I'm just not even going to bother. So what are

your thoughts or advice for that for people that feel that

overwhelmingness confusion when it comes to these topics,

you're so right, and that's something I hear so often

is, you know, a genuine desire to learn and to do better. And

then there's just so much information, like you said, a

lot of conflicting, that the last thing you want to do is get

started with the wrong thing. So you'll almost be like, well,

until I know what the right thing is to do, I shouldn't do

anything, I should just keep researching. And then you find

yourself just kind of spinning your wheels, month after month

not doing anything. So one piece of advice I would give is to,

you know, potentially limit your exposure to all of that noise.

Because with social media and with, you know, search engines,

you can have trillions of, you know, pieces of information at

your fingertips within seconds. And if that's what you've been

doing, and you're feeling overwhelmed, just block all that

out and kind of ask yourself, what do I know to be true? What

what changes do I know that I could make to my lifestyle right

now, that would be a step in the right direction. And usually,

when you're not distracted by all that stuff, you do have a

pretty good idea. Most of us know, I could probably be eating

more fruits and veggies, I could probably eat fewer things that

are totally processed and packaged, and you know, calorie

dense, but nutrient void, I could probably drink more water,

I could walk more, I could sleep better. The basics like that are

the majority of where results come from. So I always suggest,

start with kind of the low hanging fruit first, wherever

you feel like you personally can wrap your head around making a

change, if that's getting a simple step counter and saying

okay, right now I work 2000 steps a day. This next week, I'm

working getting to 3000, whatever you do in the

beginning, is a great step. Because what you really want to

do is just build some momentum, and collect some wins under your

belt and start to feel like you are making a little bit of

progress. And like you're taking action and it's working. So once

you've done some of that some of that really simple stuff, then

you've built a little bit of confidence in yourself, you've

proven to yourself that you can set a goal and follow through on

it. So then it's not that much harder to say, You know what,

this feels a little bit like a bigger a bigger undertaking. But

I'm confident I can do it. Because look at this other stuff

I've done. So then maybe you start tackling, doing a little

bit of meal planning or meal prep. And that in and of itself,

I think can be an overwhelming thing because you kind of think,

oh, I need all these recipes. And I need all this Tupperware

and all this time. But I just like to think of it as where do

you find yourself struggling during the week? And what could

you do in advance to make that part of your life easier. So it

could be as simple as every late afternoon, I eat way too many

snacks. So okay, then the on Sunday afternoon proportion,

your week's worth of snacks. And anything that is not in those

you know, individual servings, put it out of sight hard to

reach somewhere that it's not really going to be on your

radar. So that when you get snacky at that time you go into

the pantry, you've got your bag, you have built in portion

control, you've set yourself up to overcome that recurring

obstacle. Maybe it's that you are in such a rush with getting

everybody out the door in the morning, that breakfast is an

afterthought or it's a Starbucks, you know, muffin with

your coffee or whatever. But just kind of seeing where is my

current routine, you know, kind of at odds with my my longer

term goal. And what could I do in advance to not be struggling

with that anymore? That's really all it ever has to be. And it

will look different for everybody. But I think really

the key is just get out of your own way. Just start somewhere

don't make it this like grandiose. Okay, today is the

day we change everything. But like, hey, today's the day I

start with a glass of water. And I'll do that this week and next

week. I'm gonna build on it.

Yeah, I love that. And there's so much that

rings true with what you say in the health space that goes to

like the wealth side of things and I'm like that's what I was

doing your podcast recording today and one of my ideas was

get out of your own way and so very similar, which I love and I

can kind of see the similarities but that idea of yeah Like

shutting out the noise, which seems very counterintuitive at

first, like what I'm not supposed to be, you know,

hearing all this and seeing the newest, the latest trends and

ideas. But you're right, that's gonna give us an opportunity to

go in inside and go, you know, into ourselves and be like, Hey,

I know like, there are those things inside, you know, you're

like, I don't drink enough water like I can tell this week, you

know, it's been a busy week, and I haven't been going to grab

more water and just go, go go like we, we do know these

things. So it's like quieting the noise, gives us the

opportunity to go inside, like you said, kind of go internally

and check in with ourselves. But yeah, the noise gets us all in

a, you know, a fury of okay, I'm supposed to do this, I should do

that. Or I should be doing this as none. And it Yeah, it's a it

feels overwhelming. It gets, you know, a little bit scary. And

it's like, I that's too much. I'll do that later.

Exactly. And I think you're right, there are so many

similarities between health and nutrition, especially, and

finances. And I think, you know, to speak to finances a little

bit. It's very similar to somebody who's saying, Okay, I

want to save X amount of money, I have this big purchase that I

want. And I need to save money. And then like pulling your hair

out over? Well, you know, what do we have to cut out? And what

should I put it in? And like, what are we in visionary

investors? And instead of just saying, like, let me take a look

at my current, like, Where's my money currently going? And where

could I cut some things that I don't really need? Where am I

kind of spending frivolously? And why don't I let my first

step just be to save that money? And see that number growing a

little bit? And that's kind of that's getting the wins under

your belt? Then you say, oh, you know what I'm capable of saving?

Now, let me see, would it would it be helpful to be a little

more strategic about it? Or you know, what, what's the next

step, but like, just start, just start somewhere proves yourself,

you can do it. And then you know, your next step will almost

kind of like reveal itself for you.

Yeah, exactly. Like it's at any action, like

you said, is positive, it's going to lead to results. It's

momentum. Maybe you see, oh, you know, you're supposed to get

10,000 steps a day, or whatever you hear or read. And then

you're like, oh, my gosh, I only get like, 1000. I've been

getting on average, well, I'm not even close. And you're just

kind of throw your arms up in the air. But it's like, Okay,

what if I just like you said, what if I try to double that

number? What if I try? Yeah, and then the following week, or the

following month, I make a goal, or I'm intentional about saying,

Hey, I'm going to bring that up even higher, and then it's not

that overwhelming, like, oh, I have to go from 1000 to 10,000.

overnight. It's how can I gradually incorporate it where

it's realistic. And it's something I can maintain and do

because Anything's better than nothing, whether you find that

you can get up to that one that amount you want but you've

doubled, doubled or tripled, from where you were come that's

still making a difference. That's, that's progress.

Exactly. And I think I just I love the the financial

comparisons, because that I feel like it's like saying, in one to

lose, you know, a significant amount of weight is like saying,

I want to save, you know, $10,000 this year, sometimes

when, of course, you want to have that ultimate goal. But if

that's all you're focusing on, you're never going to start

thinking about what steps are going to get me there. You're

just going to keep telling yourself month after month, I

need to save 10 grand oh, I need to save 10 grand it was like,

well, but how? And unless you start to break it down and

figure out, Okay, do I want this to be linear, where each month

I'm saving the same? If so, that's this much per month, this

much per week, where's that going to come from? You need to

break it down into the actual actionable pieces. And a lot of

us on you know, health front will just focus on wanting to

lose a certain amount of weight and kind of get on the scale.

Right? How I lost it yet. How come I haven't. And in reality,

you need to kind of break that down further into, you know,

what does that look like monthly was lifted weekly. But then more

importantly, what am I going to do to make that happen? It's not

gonna happen to me, because it hasn't happened yet. So what am

I willing to change in order for that to become the reality?

Yeah, yeah. And that's sometimes, you know,

sacrifices have to be made. I was saying that to podcast, it's

people build wealth and doing so they make sacrifices, like it's

not that they just get to, you know, continue as is and

everything's grand, and they get to go on every vacation and trip

and buy everything they want. There's moments where they have

to say, Hey, do I want this more? Or do I want to, you know,

work towards that goal more and make those sacrifices so, you

know, those moments happen and it's more of a it's a decision

of, you know, which do I want more and which is more important

to me, so those are going to happen as well. Um, what about

what it feels like? Like when it comes to dieting and you

mentioned kind of yo yo dieting? And what if it feels like, you

know, it feels like it's a forever thing like if a woman or

a person just feels like, well, I'm only going to be able to

achieve that weight or keep it off or do these things if,

basically, I'm on a diet for the rest of my life. And and I

guess, you know, that's not really a fun feel.

Yeah, absolutely. So I think that's where a lot of the

information around weight loss is lacking a lot of programs, a

lot of information you'll find is really geared towards losing

weight as fast as possible. And it's not geared towards setting

you up for successful maintenance. Looking

statistically, the overwhelming majority of people who lose

weight will regain it, it's a very small minority who keep it

off a year, five years, 10 years down the road, which is really

kind of a sobering statistic. And I don't say it to be

discouraging, or make you feel like, well, why why even bother

trying, if it's, you know, it's not gonna stick. But to try to

convey that taking the same approach over and over again, is

not going to suddenly work this next time. The reason that most

people who lose weight have a hard time keeping it off is

because the approach that they took to lose, it wasn't

sustainable, or healthy, or realistic, long term. And most

people are very capable of doing something in the short term, we

can all kind of wrap our heads around being committed for 30

days or a few months or things like that. But it's almost like

when you have that end date in mind, you're just kind of

focusing on the end date of oh, I can kind of go back to normal

after that. And that's where the audio comes from, is you make

all these sacrifices for a short period of time, and you haven't

made sustainable habit changes. So you then revert right back to

what you did and just kind of bounced back and forth. So the

key, I think, is to lose the weight in a way that is

preparing you for maintenance. Because at the end of the day,

no matter how long it takes you to lose the weight, or how long

you've been struggling with the weight, odds are, you have many

more years of maintenance ahead of you than you do of weight

loss. So the thing to be preparing for is that, and what

we try to help our clients do is realize that losing doesn't need

to feel miserable. It doesn't need to be this giant of people,

like you said, Of course, there are sacrifices, you're going to

have to choose your long term goal instead of the short term

gratification. But when you lose it in a way that you're not

eliminating certain foods, or food groups, or you're not

feeling very restricted, you're not over exercising, when you're

making changes that work with your lifestyle. Yes, the day to

day results may be slower than what you've done in the past.

But you're not gonna you're not gonna lose it and gain and lose

and gain it. So ultimately, it's a lot faster. So that's, that's

the biggest thing is if you are doing something that you feel

like you're counting down until you can stop. That's kind of a

red flag. And I think sometimes there's some confusion about

something being sustainable and something feeling totally

effortless. Of course, when you're making changes, and when

you're learning new things, there's going to be some

discomfort, there's going to be that learning curve where it

doesn't feel natural yet, and you would prefer to do it the

old way. So you do need to kind of get yourself over that hump

and be committed to learning in the process. And that's what we

talk to clients a lot about is seeing things as tools and as

skills and learning experiences. To take with them. For example,

food tracking, I, I think of it as very similar to a financial

budget, you can pull up your bank record, and you can see

where's my money going? With a food log, you can pull that up

and see where is my food budget going, where my calorie is being

spent. And from there, you can figure out what choices will,

you know, be a better way to use your budget, which foods maybe

don't make you feel your best, how they all can fit within it.

It's a really eye opening tool, but a lot of people use it as a

crutch or as a punishment or as busy work. So we really work on

what do you need to learn so that the behavior, the changes

that you make day to day stick, even when you aren't using that

tool anymore? And I think that's ultimately the most important

thing is if you can kind of ingrain those things in your

head if you can identify your macronutrients, if you can see

portions and estimate them relatively easily. If you can

stop thinking about foods as being Good or being bad, you're

going to be so much more successful at maintaining even

when you're not, you know, being super focused on not gaining.

Yeah, I love all that, that you said and that,

that maintenance and that being then the goal and the important

part, not just the number loss in and then the part of the red

flag being Yeah, if you're like just counting down the days of

like, oh, I can't wait, I only have one more week of, you know,

not doing this or having to do that, then. Yeah, it's probably

there's been a bit too much sacrifice or too much push that

you're not going to be able to it's not a maintaining thing,

then it's probably it's more that you're torturing. And we

don't want that. Um, yeah. What are some then like realistic

habits that people can incorporate? You know, now, like

right now. I mean, we're in December right now. holidays are

coming. There's lots of, you know, food to be eaten and

alcohol to be drink and whatnot and temptations and things like

that. Maybe what are some realistic habits that people can

incorporate right now that could make could make a difference or

help with this? You know, the maintenance and whatnot that we

talked about?

Yeah, that's a great question. And I think you're

right that this time of year is the advice that I give is a

little bit different than I might different time of year, I

think there is a an absolute time and place for things like

food tracking and understanding the numbers and kind of the

science of weight loss. I think that's where most people are

willing to go in kind of the January frame of mind to where

you want to kind of make it a priority. Again, this time of

year is more so trying to keep the train on the tracks a little

bit and kind of just not go as overboard, as maybe you have in

the past. So I have two pieces of advice for that. One is

learning and practicing mindful eating, which I think is a

little bit of a cliche term, or even maybe just kind of a vague

term. By that I mean, actually paying attention when you're

eating, I think most of us are probably guilty, every so often,

of eating, you know, quote, unquote, meal, like standing in

front of the open fridge door, or over the sink, or just kind

of shoving some food into your face running between thing and

other things. And when that's how you're eating, you're not

enjoying the food at all, you're not tasting it, it's not feeling

satisfying. So one of the easiest things you can do,

especially if you're at a party or something like that, where

there's just like food everywhere, is when you're

eating, really pay attention to what you're eating, how it

tastes, how much you're enjoying it, how satisfied you're

feeling. It's much easier to do when you're sitting at a table.

And just implementing very small things like putting your fork

down in between bites, or looking around at like, who is

the slowest eater at the table, which is usually the same person

who's talking the most, and trying to match their pace.

Because when you slow down, you're you're much more likely

to tune into when you start to get full, instead of just eating

until it's gone and be like, Oh, that was too much. So things

like that just paying more attention, putting your food on

a plate, sitting down to eat it without distractions, not on

your phone, not watching TV, making it the focal point is a

total game changer, you will really get so much more

enjoyment out of your food. And you'll probably be satisfied

with less than you think. And you especially with things like

desserts that are usually very rich. And you may eat to the

point of not feeling well. When you're paying attention, you

might find it two, three bytes is really all you need. And

after that, it doesn't taste as good anymore. And that's when

you're like, Okay, that's enough. So that's one is kind of

leaning into that sort of intangible stuff that can make a

big difference. And the second one is to go into events or

occasions with a plan.

I think a lot of times we tell ourselves that we have no idea

what to expect from something, oh, I'm going to so and so's

house for the first time I have no idea what foods will be there

or you know what to expect. So it's just kind of a total

crapshoot. You may not have been in this exact position before,

can guess relatively well. There's going to be alcohol,

there are going to be some appetizers, desserts entrees

like you can piece together a pretty good guess at what it's

gonna look like. So, kind of visualize yourself in that

position and think about what are the very similar to like

what I was saying about meal planning. Just anticipate what

are the things that in similar scenarios have tripped me up

before? Is it that the booze is flowing? And I just keep saying

yes to it? Is it that I always hover around the appetizer

table? Start kind of picturing yourself in the in the moment

and thinking what could I do differently? Could I do

something as simple as just giving myself a drink limit?

could I tell myself that when you know that I will pick two

appetizers before we eat, and then you know, I'll wait until

dinner. Basically, just pre commit yourself to the choices

that you want to make. In the moment, I like to think about

our brains as having kind of an operating system like a computer

does. And you make yourself basically like an if then

statement. So if someone offers me a third glass of wine, then I

will say, No thank you and have a water instead, it doesn't

really matter what the thing is. But you just don't want to wait

until you're in the moment. And then tried to make you know,

what would be the the choice that to better align with your

goals. Once you once you're in the moment, you're probably the

easiest thing is going to be to do what you've always done. So

you need to have come up with a different plan. And then in the

moment, you just need to decide No, I already made made this

decision, don't go back and negotiate on this topic you've

already decided. So it does take a little bit of discipline to

then follow through on it. But that's where the visualization

really comes through is like, you know, close your eyes

picture who's going to be there, what it's going to look like,

and picture yourself doing the thing you said you were going to

do, and how good it feels to make yourself proud. And to walk

out that evening, having done exactly what you said, you're

gonna do. That sort of practice can go a long way so that you're

not caught off guard. And very much like we were talking about

earlier with collecting wins. Once you prove to yourself that

you can go into a situation like that, and behave differently

than you have in the past. It just kind of triggers something

in you where you're just like, Okay, if I did that, if I did it

once I can do it again. And then you can kind of kind of have

that momentum going into future events.

Absolutely. Very, yeah, it's empowering.

Like, once you have that when it's like, Yes, I got this, I

can do this. I don't have to like dread the Oh, I'm gonna be

like, everything on the planet, and it's just not gonna feel

good the next day?

Yes, power is a perfect word. Yeah. And it's

things you said, I'm like, Oh, these makes sense.

Like, putting it on a plate? Because I'm the one you know,

you're hovering around the table, and you're grabbing

things here and there. And you're like, how many of these

have I eaten? Like, if I would have had on a plate? I'd

probably have a better sense of it. But because I haven't you're

like kind of lying to yourself, or in denial? How much you've

actually been eating? Which, yeah, it gets a little bit

scary. So those are amazing ideas. Very relevant for the

holidays. I think that's fabulous. And just yeah, in for

sake of time, um, maybe can we chat a little bit about? What

does it what does it entail to work with like a coach like

yourself? So your company is EA coaching? What does that mean to

work with? a weight loss coach or nutrition coach? Or?

Yeah, great question. So part of what I think makes a

coaching unique is that we do provide that multifaceted,

really comprehensive approach to health and weight loss. And I

think that's really the key to success. There's a lot of

programs or if you know, you've worked with a personal trainer,

you're getting the exercise, if you work with the just kind of

nutrition specialists, you're getting that piece of it, if

you're working with a, you know, a life coach, you're getting the

mindset piece of it, but it's rare to find all of it under one

roof. And all that is happening, you know, under this one body.

So I think it's important to compare that one stop shop where

you can talk about all of those things, and your coach isn't

going to respond with like, well, that's outside my

wheelhouse. I don't know that we can really look at you as a

whole person and how everything is so interconnected. So our

premier coaching is one on one, and is really a deep dive into

all of those things. We provide the exercise programming,

nutrition protocols, weekly coaching to kind of implement

the stuff go over any of the mindset issues and things like

that we have a curriculum of trainings that go along with it

group coaching calls. And then we have a couple of other

options that are a group program, which is more focused

on the nutrition and exercise basics, which is perfect for

someone who maybe is feeling overwhelmed, and it's like I do

this research. And then I just spin my wheels and wants like a

very clear cut. Let's start here. Let's do this next. These

are the we call them the big rocks. These are the things that

matter most master these and you'll be good to go. And then

we have a self guided weight loss mindset mastery course,

which is really geared towards the woman who feels like I know

what to do. I just like we were saying earlier, I just can't get

out of my own way. I'm sabotaging myself, I'm comparing

myself to other people. I feel like I don't believe that I'm

ever going to be successful. I have this black and white

mentality. So it really dives into the mental component of get

your mind right and then everything else is gonna fall

into place after that.

Okay, I love it. So there's a few different

approaches and it's very dependent on the person so it's

great. There's a lot of variety there depending on what you're

looking for. What works well for you if based on your Your Life

schedule and things like that. So for people to find more about

your programs or to reach out to you, what's the best way for

them to do that?

Yeah, so I'm on Instagram Esther event, I

assuming no, in your show notes, you'll have the spelling. So I'm

on Instagram, I'm on Facebook, I run a group, a free group called

Live diet free that you can probably find, you can also just

send me a friend request to Esther event. And my website is

Esther avon.com.

Perfect. Okay, I'll have all those in the show

notes. I love that definitely reach out to Esther because

that's there's a lot of things here. I'm like, Yeah, this is

amazing. I haven't really given a lot of thought to this in my

own life. And this is all really resonating. And it makes sense.

And I love that I love the whole holistic approach you do as

well, which is wonderful. So thank you so much, Esther, for

being here today. She had a cold and she still went through with

it. She talked with us, she gave us lots of good tips. So I

really appreciate that. Esther, thank you so much. For all these

very great tips that you've shared with us. I know listeners

are going to get a lot of value out of

this. Oh my gosh, thank you so much for having me. It's

been my pleasure. All

right. So thank you so much. Thank you everyone

for tuning into this episode, and I will catch you on next

week's episode. All right, bye for now.

I hope you found value in this episode. And because I'm such a

proponent of taking confident action, I want to pose a

question to you the listener. What is one action that you feel

inspired to take after listening to today's episode? If you enjoy

listening, please subscribe and share with your friends and

family. Thank you so much and I will catch you next time